How to Fall Asleep Faster: CBT-Insomnia Treatment
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Insomnia affects a lot of people, and is even more common as we get older. Happily, therapist Emma McAdam is here with a drug-free solution that will work for most people most of the time.
Cognitive Behavioral Therapy for Insomnia (CBTI)
While people think of causes of insomnia as being things such as stress, anxiety, overthinking, disturbances, and so forth, these things affect sleep in the short term, but don’t directly cause chronic insomnia.
We say “directly”, because chronic insomnia is usually the result of the brain becoming accustomed to the above, and thus accidentally training itself to not sleep.
The remedy: cut the bad habit of staying in bed while awake. Lying in bed awake trains the brain to associate lying in bed with wakefulness (and any associated worrying, etc). In essence, we lie down, and the brain thinks “Aha, we know this one; this is the time and place for worrying, ok, let’s get to work”.
So instead: if you’re in bed and not asleep within 15 minutes, get up and do something non-stimulating until you feel sleepy, then return to bed. This may cause some short term tiredness, but it will usually correct the chronic insomnia within a week.
For more details, tips, and troubleshooting with regard to the above, enjoy:
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How to Fall Back Asleep After Waking Up in the Middle of the Night
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5 Golden Rules To Lose Belly Fat
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Our belly is often the first place we gain fat and the last to lose it—due to hormonal changes, poor blood flow, and fat cell types. This also means that weight loss efforts can result in it looking worse before it looks better, as we lose weight from elsewhere around it. But, there is a way forwards:
What to do about it
Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, advise that we follow the following “5 golden rules”:
- Mindset: avoid “All or Nothing” thinking; focus on small, sustainable changes and consistent habits.
- Macros: prioritize protein (40%+ of calories), balance fats and carbs for hormonal health, and avoid extreme calorie deficits (your body will try to save you from starvation by slowing your metabolism to conserve energy, and storing fat).
- Nutrition quality: focus on whole, nutrient-dense foods for better satiety, gut health, and energy. Get plenty of fiber and water; your body still needs those too.
- Muscle building: strength training preserves muscle, boosts metabolism, and improves body composition—don’t ditch your strength training for cardio; it won’t help and that swap would hinder..
- Daily walks: 15–20 minutes of walking after dinner aids digestion, and reduces stress (remember: stress invites your body to store extra fat, especially at the belly). It also incidentally burns calories without stressing the body, but honestly, it’s really not very many calories, so that’s not the main reason to do it.
For more on each of these, enjoy:
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Visceral Belly Fat & How To Lose It ← this is not the same thing as subcutaneous fat; the remedy is partly the same though, and it’s important to do both if you’re carrying excess weight both on your belly and in your viscera, if you want to reduce your overall waist size.
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How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health
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People have a pretty intuitive sense of what is healthy – standing is better than sitting, exercise is great for overall health and getting good sleep is imperative.
However, if exercise in the evening may disrupt our sleep, or make us feel the need to be more sedentary to recover, a key question emerges – what is the best way to balance our 24 hours to optimise our health?
Our research attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each.
Finding the right balance
Current health guidelines recommend you stick to a sensible regime of moderate-to vigorous-intensity physical activity 2.5–5 hours per week.
However mounting evidence now suggests how you spend your day can have meaningful ramifications for your health. In addition to moderate-to vigorous-intensity physical activity, this means the time you spend sitting, standing, doing light physical activity (such as walking around your house or office) and sleeping.
Our research looked at more than 2,000 adults who wore body sensors that could interpret their physical behaviours, for seven days. This gave us a sense of how they spent their average 24 hours.
At the start of the study participants had their waist circumference, blood sugar and insulin sensitivity measured. The body sensor and assessment data was matched and analysed then tested against health risk markers — such as a heart disease and stroke risk score — to create a model.
Using this model, we fed through thousands of permutations of 24 hours and found the ones with the estimated lowest associations with heart disease risk and blood-glucose levels. This created many optimal mixes of sitting, standing, light and moderate intensity activity.
When we looked at waist circumference, blood sugar, insulin sensitivity and a heart disease and stroke risk score, we noted differing optimal time zones. Where those zones mutually overlapped was ascribed the optimal zone for heart disease and diabetes risk.
You’re doing more physical activity than you think
We found light-intensity physical activity (defined as walking less than 100 steps per minute) – such as walking to the water cooler, the bathroom, or strolling casually with friends – had strong associations with glucose control, and especially in people with type 2 diabetes. This light-intensity physical activity is likely accumulated intermittently throughout the day rather than being a purposeful bout of light exercise.
Our experimental evidence shows that interrupting our sitting regularly with light-physical activity (such as taking a 3–5 minute walk every hour) can improve our metabolism, especially so after lunch.
While the moderate-to-vigorous physical activity time might seem a quite high, at more than 2 hours a day, we defined it as more than 100 steps per minute. This equates to a brisk walk.
It should be noted that these findings are preliminary. This is the first study of heart disease and diabetes risk and the “optimal” 24 hours, and the results will need further confirmation with longer prospective studies.
The data is also cross-sectional. This means that the estimates of time use are correlated with the disease risk factors, meaning it’s unclear whether how participants spent their time influences their risk factors or whether those risk factors influence how someone spends their time.
Australia’s adult physical activity guidelines need updating
Australia’s physical activity guidelines currently only recommend exercise intensity and time. A new set of guidelines are being developed to incorporate 24-hour movement. Soon Australians will be able to use these guidelines to examine their 24 hours and understand where they can make improvements.
While our new research can inform the upcoming guidelines, we should keep in mind that the recommendations are like a north star: something to head towards to improve your health. In principle this means reducing sitting time where possible, increasing standing and light-intensity physical activity, increasing more vigorous intensity physical activity, and aiming for a healthy sleep of 7.5–9 hours per night.
Beneficial changes could come in the form of reducing screen time in the evening or opting for an active commute over driving commute, or prioritising an earlier bed time over watching television in the evening.
It’s also important to acknowledge these are recommendations for an able adult. We all have different considerations, and above all, movement should be fun.
Christian Brakenridge, Postdoctoral research fellow at Swinburne University Centre for Urban Transitions, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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We don’t all need regular skin cancer screening – but you can know your risk and check yourself
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Australia has one of the highest skin cancer rates globally, with nearly 19,000 Australians diagnosed with invasive melanoma – the most lethal type of skin cancer – each year.
While advanced melanoma can be fatal, it is highly treatable when detected early.
But Australian clinical practice guidelines and health authorities do not recommend screening for melanoma in the general population.
Given our reputation as the skin cancer capital of the world, why isn’t there a national screening program? Australia currently screens for breast, cervical and bowel cancer and will begin lung cancer screening in 2025.
It turns out the question of whether to screen everyone for melanoma and other skin cancers is complex. Here’s why.
Pixel-Shot/Shutterstock The current approach
On top of the 19,000 invasive melanoma diagnoses each year, around 28,000 people are diagnosed with in-situ melanoma.
In-situ melanoma refers to a very early stage melanoma where the cancerous cells are confined to the outer layer of the skin (the epidermis).
Instead of a blanket screening program, Australia promotes skin protection, skin awareness and regular skin checks (at least annually) for those at high risk.
About one in three Australian adults have had a clinical skin check within the past year.
Those with fairer skin or a family history may be at greater risk of skin cancer. Halfpoint/Shutterstock Why not just do skin checks for everyone?
The goal of screening is to find disease early, before symptoms appear, which helps save lives and reduce morbidity.
But there are a couple of reasons a national screening program is not yet in place.
We need to ask:
1. Does it save lives?
Many researchers would argue this is the goal of universal screening. But while universal skin cancer screening would likely lead to more melanoma diagnoses, this might not necessarily save lives. It could result in indolent (slow-growing) cancers being diagnosed that might have never caused harm. This is known as “overdiagnosis”.
Screening will pick up some cancers people could have safely lived with, if they didn’t know about them. The difficulty is in recognising which cancers are slow-growing and can be safely left alone.
Receiving a diagnosis causes stress and is more likely to lead to additional medical procedures (such as surgeries), which carry their own risks.
2. Is it value for money?
Implementing a nationwide screening program involves significant investment and resources. Its value to the health system would need to be calculated, to ensure this is the best use of resources.
Narrower targets for better results
Instead of screening everyone, targeting high-risk groups has shown better results. This focuses efforts where they’re needed most. Risk factors for skin cancer include fair skin, red hair, a history of sunburns, many moles and/or a family history.
Research has shown the public would be mostly accepting of a risk-tailored approach to screening for melanoma.
There are moves underway to establish a national targeted skin cancer screening program in Australia, with the government recently pledging $10.3 million to help tackle “the most common cancer in our sunburnt country, skin cancer” by focusing on those at greater risk.
Currently, Australian clinical practice guidelines recommend doctors properly evaluate all patients for their future risk of melanoma.
Looking with new technological eyes
Technological advances are improving the accuracy of skin cancer diagnosis and risk assessment.
For example, researchers are investigating 3D total body skin imaging to monitor changes to spots and moles over time.
Artificial intelligence (AI) algorithms can analyse images of skin lesions, and support doctors’ decision making.
Genetic testing can now identify risk markers for more personalised screening.
And telehealth has made remote consultations possible, increasing access to specialists, particularly in rural areas.
Check yourself – 4 things to look for
Skin cancer can affect all skin types, so it’s a good idea to become familiar with your own skin. The Skin Cancer College Australasia has introduced a guide called SCAN your skin, which tells people to look for skin spots or areas that are:
1. sore (scaly, itchy, bleeding, tender) and don’t heal within six weeks
2. changing in size, shape, colour or texture
3. abnormal for you and look different or feel different, or stand out when compared to your other spots and moles
4. new and have appeared on your skin recently. Any new moles or spots should be checked, especially if you are over 40.
If something seems different, make an appointment with your doctor.
You can self-assess your melanoma risk online via the Melanoma Institute Australia or QIMR Berghofer Medical Research Institute.
H. Peter Soyer, Professor of Dermatology, The University of Queensland; Anne Cust, Professor of Cancer Epidemiology, The Daffodil Centre and Melanoma Institute Australia, University of Sydney; Caitlin Horsham, Research Manager, The University of Queensland, and Monika Janda, Professor in Behavioural Science, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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6 Signs Of A Heart Attack… A Month In Advance
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Many people know the signs of a heart attack when it’s happening, but how about before it’s too late to avoid it?
The signs
- Unusual fatigue: persistent tiredness that doesn’t improve with rest
- Shortness of breath: unexplained breathlessness during light activities or rest, which can be caused by fluid buildup in the lungs (because the heart isn’t circulating blood as well as it should)
- Chest discomfort: pain, pressure, tightness, or aching in the chest due to reduced blood flow to the heart muscle—often occurring during physical exertion or emotional stress
- Frequent indigestion: means that heartburn could be heart-related! This is about persistently reoccurring discomfort or pain in the upper abdomen
- Sleep disturbances: difficulties falling asleep, staying asleep, or waking up abruptly
- Excessive sweating: unexplained cold sweats or sudden sweating without physical exertion or excessive heat, can be a response to the decreased oxygen levels caused by less efficient blood flow
Note: this is a list of warning signs, not a diagnostic tool. Any or even all of these could be caused by something else. Just, don’t ignore the signs and do get yourself checked out.
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Do we really need to burp babies? Here’s what the research says
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Parents are often advised to burp their babies after feeding them. Some people think burping after feeding is important to reduce or prevent discomfort crying, or to reduce how much a baby regurgitates milk after a feed.
It is true babies, like adults, swallow air when they eat. Burping releases this air from the top part of our digestive tracts. So when a baby cries after a feed, many assume it’s because the child needs to “be burped”. However, this is not necessarily true.
Why do babies cry or ‘spit up’ after a feed?
Babies cry for a whole host of reasons that have nothing to do with “trapped air”.
They cry when they are hungry, cold, hot, scared, tired, lonely, overwhelmed, needing adult help to calm, in discomfort or pain, or for no identifiable reason. In fact, we have a name for crying with no known cause; it’s called “colic”.
“Spitting up” – where a baby gently regurgitates a bit of milk after a feed – is common because the muscle at the top of a newborn baby’s stomach is not fully mature. This means what goes down can all too easily go back up.
Spitting up frequently happens when a baby’s stomach is very full, there is pressure on their tummy or they are picked up after lying down.
Spitting up after feeding decreases as babies get older. Three-quarters of babies one month old spit up after feeding at least once a day. Only half of babies still spit up at five months and almost all (96%) stop by their first birthdays.
There’s not much research out there on ‘burping’ babies. antoniodiaz/Shutterstock Does burping help reduce crying or spitting up?
Despite parents being advised to burp their babies, there’s not much research evidence on the topic.
One study conducted in India encouraged caregivers of 35 newborns to burp their babies, while caregivers of 36 newborns were not given any information about burping.
For the next three months, mothers and caregivers recorded whether their baby would spit up after feeding and whether they showed signs of intense crying.
This study found burping did not reduce crying and actually increased spitting up.
When should I be concerned about spitting up or crying?
Most crying and spitting up is normal. However, these behaviours are not:
- refusing to feed
- vomiting so much milk weight gain is slow
- coughing or wheezing distress while feeding
- bloody vomit.
If your baby has any of these symptoms, see a doctor or child health nurse.
If your baby seems unbothered by vomiting and does not have any other symptoms it is a laundry problem rather than something that needs medical attention.
It is also normal for babies to cry and fuss quite a lot; two hours a day, for about the first six weeks is the average.
This has usually reduced to about one hour a day by the time they are three months of age.
Crying more than this doesn’t necessarily mean there is something wrong. The intense, inconsolable crying of colic is experienced by up to one-quarter of young babies but goes away with time on its own .
If your baby is crying more than average or if you are worried there might be something wrong, you should see your doctor or child health nurse.
If your baby likes being ‘burped’, then it’s OK to do it. But don’t stress if you skip it. Miljan Zivkovic/Shutterstock Not everyone burps their baby
Burping babies seems to be traditional practice in some parts of the world and not in others.
For example, research in Indonesia found most breastfeeding mothers rarely or never burped their babies after feeding.
One factor that may influence whether a culture encourages burping babies may be related to another aspect of infant care: how much babies are carried.
Carrying a baby in a sling or baby carrier can reduce the amount of time babies cry.
Babies who are carried upright on their mother or another caregiver’s front undoubtedly find comfort in that closeness and movement.
Babies in slings are also being held firmly and upright, which would help any swallowed air to rise up and escape via a burp if needed.
Using slings can make caring for a baby easier. Studies (including randomised controlled trials) have also shown women have lower rates of post-natal depression and breastfeed for longer when they use a baby sling.
It is important baby carriers and slings are used safely, so make sure you’re up to date on the latest advice on how to do it.
So, should I burp my baby?
The bottom line is: it’s up to you.
Gently burping a baby is not harmful. If you feel burping is helpful to your baby, then keep doing what you’re doing.
If trying to burp your baby after every feed is stressing you or your baby out, then you don’t have to keep doing it.
Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University and Nina Jane Chad, Research Fellow, University of Sydney School of Public Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Ramadan is almost here. 5 tips to boost your wellbeing and energy levels if you’re fasting
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Ramadan is one of the most significant months of the Islamic lunar calendar. It marks the time when the Quran was revealed to Prophet Mohammed (peace be upon him).
Almost 2 billion Muslims worldwide observe this month of prayer and reflection, which includes fasting between two prayers, Fajr at dawn and Maghrib at sunset.
Ramadan is about purifying the mind, body and soul, and practising self-restraint. It’s a time for spiritual growth and dedication to God (or Allah in Arabic). Ramadan also brings people together for meals and celebrations, with a focus on helping those less fortunate.
Depending on where you live, Ramadan can mean going 12 to 19 hours without eating or drinking anything, including water.
Our research shows choosing balanced, nutrient-dense foods and drinks can result in better wellbeing and greater energy levels than following your usual diet during Ramadan.
Here’s what to consider if you’re fasting for Ramadan.
Drazen Zigic/Shutterstock Do you have any health issues?
Healthy Muslims are expected to fast during Ramadan once they have reached puberty.
Frail older adults are exempt from fasting, as are pregnant, breastfeeding and menstruating women. Anyone who cannot participate in fasting can make up for the missed fasting days later.
People with chronic illness or mental health may be exempt if fasting poses a risk to their health. If you suffer from chronic illness, such as diabetes, heart disease or kidney problems, and want to fast, consult your GP first.
Fasting can have severe health consequences for people with certain medical conditions and those who rely on prescription medication. Some medications need to be taken at a specific time (and some with food) to be safe and effective.
If you’re not drinking enough water during Ramadan, your body might also handle some medications differently: they may not work as well or cause side effects.
For people who can safely fast, here are five tips to maintain your wellbeing during Ramadan.
1. Plan ahead
In preparation for Ramadan, stock up on essentials. Plan your meals and hydration in advance, to stay on top of your nutritional intake.
Start reducing your caffeine gradually in the week leading to Ramadan, so your body can adjust. This can help prevent or reduce the fasting headaches that many experience at the beginning of Ramadan.
Move your meals gradually towards Suhoor and Iftar times, so your body gets used to the new mealtimes.
Plan your meals ahead of time. Ground Picture/Shutterstock 2. Stay hydrated
Staying hydrated is important during Ramadan. Women should aim to drink 2.1 litres of water or fluids (such as coconut water, clear soups, broths or herbal teas) each day. Men should aim for 2.6 litres.
Limit the intake of sugary or artificially sweetened drinks and enjoy fresh fruit juice only in moderation. Sugary drinks cause a rapid increase in blood sugar levels. The body responds by releasing insulin, causing a drop in blood sugar, which can leave you feeling fatigued, irritable and hungry.
Increase your hydration by including water-rich foods, such as cucumbers and watermelon, in your diet.
3. Get your nutrients early
Before dawn, have a nutrient-rich, slow-digesting meal, along with plenty of water.
Select healthy nutrient-dense food with proteins and fats from lean meats, fish, chickpeas, tofu, nuts and seeds.
Choose whole grain products, a variety of vegetables and fruits, and fermented foods, such as kimchi and pickles, which can support your digestion.
When you prepare your meals, consider grilling, steaming or air frying instead of deep frying.
Stay away from processed foods such as cakes, ice cream, chips and chocolates, as they often lack essential nutrients and are high in sugar, salt and fat. Processed foods also tend to be low in fibre and protein, which are crucial for maintaining a feeling of fullness.
4. Avoid the temptation to overeat in the evening
At sunset, many Muslims come together with family and friends for the fast-breaking evening meal (Iftar). During these occasions, it may be tempting to overindulge in sweets, salty snacks and fatty dishes.
But overeating can strain the digestive system, cause discomfort and disrupt sleep.
Start with something small. Tekkol/Shutterstock Instead, listen to your body’s signals, control your portions, and eat mindfully – this means slowly and without distractions.
Start with something small, such as a date and a glass of water. You may choose to complete the Maghrib prayer before returning for your main meal and more fluids.
5. Keep moving
Finally, try to include some light exercise into your schedule, to maintain your fitness and muscle mass, and promote sleep.
But avoid heavy workouts, sauna and intensive sports while fasting, as these may increase dehydration, which can increase your risk of feeling faint and falling.
Romy Lauche, Deputy Director (Research), National Centre for Naturopathic Medicine, Southern Cross University; Fatima El-Assaad, Senior Research Fellow, Microbiome Research Centre, UNSW Sydney, and Jessica Bayes, Postdoctoral Research Fellow at the National Centre for Naturopathic Medicine, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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